Sunday's Dynamic Effort Squats and Assistance Training

Hard Box Squats (Warm Up)
Buffalo Bar
50 x 5 reps x 2 sets

Hard Foam Box Squats
Buffalo Bar
50 x 3 reps
Added Blue (strong) Bands
50 x 2 reps
Added Purple (light) Bands
50 x 2; 140 x 2; 190 x 2; 230 x 2
280 x 2 reps x 3 sets
320 x 2 reps x 2 sets

Banded Good Mornings
4 sets x Blue (strong) Band x 15 reps
super-set with
Banded Stability Ball Sit Ups
4 sets x Purple (light) Band x 15 reps

Seated Calf Raises
4 sets x 70 x 25 reps

Bucket Rows
4 sets x 25's x 10 reps

Standing Close Grip Lat Pulldowns
1 set x 50 x 15 reps


Today was a real solid training day.  My technique has really improved since October, as has my confidence, and of course my strength.  That was evident today, although it was just a deload type speed day, I felt fast and strong on all my reps.  I was able to get down pretty well, and come up strong and fast.  The weights all felt so light on my back even with the bands on.  We skipped speed pulls this week and focused on accessory work since next week is our heavy Max free squat, and our heavy week of the Coan-Phillipi deadlift program.  I will definitely plan my week of training differently due to our big Sunday next week.  I hit some hamstrings and ab work, then finished with my prehab work in the form of seated calf raises and bucket rows.  Since adding the prehab, all pain and issues in my right ankle are now gone, and the pain in my left shoulder is minimal. 

This weeks training plan:
Monday- Shirt work
Tuesday- Walking and Calisthenics
Wednesday- Light Hamstrings and Abs (probably similar to last Wednesday)
Thursday- Bench Assistance, Upper Back, and Triceps
Friday- Rest Day
Saturday- Possible light Lat Work and some Biceps